The air smelled like leaves and roasted garlic. It was one of those cool fall evenings where you just want something warm and simple on the table. That’s when I remembered this creamy pumpkin pasta sauce. It’s cozy, comes together fast, and makes even the most basic pasta feel like a little celebration.
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Why You’ll Love This Pumpkin Pasta Sauce
This pumpkin pasta sauce is quick, creamy, and packed with comfort. It takes just 17 minutes, yet tastes like it simmered all day. There’s no cream, no cheese, and no dairy just rich flavor from caramelized onion, pumpkin, and herbs.
It’s the kind of recipe that flexes with you. Toss it over spaghetti or spoon it into a fall lasagna. Add it to veggie noodles or grain bowls for a weeknight twist. And since it freezes well, you can stash half for later.
Simple ingredients. Big cozy flavor. Absolutely no fuss.
Ingredients You’ll Need
You don’t need much to make this sauce shine:
- Olive oil: Just a tablespoon for sautéing. Adds body and flavor.
- Onion: Use a yellow or sweet variety. Caramelizing it is key.
- Garlic: One tablespoon, minced. It rounds out the flavor.
- Pumpkin puree: Smooth, earthy, and creamy. Make sure it’s 100% pumpkin, not pie mix.
- Vegetable broth: Helps blend everything together and adjust consistency.
- Dried thyme: Adds a subtle herby note that plays beautifully with pumpkin.
- Salt and pepper: Always to taste.
All pantry staples. Nothing fancy. And you can sub in low-sodium broth or even chicken broth if you’re not keeping it vegan.
How to Make Pumpkin Pasta Sauce
Step-by-Step Instructions
- Heat olive oil in a skillet over medium heat.
- Add diced onion and cook for 9 to 10 minutes, stirring often. Let it get golden and soft caramelized, not just translucent.
- Stir in the minced garlic and dried thyme. Let them sizzle for 1 to 2 minutes until fragrant.
- Transfer the sautéed onion mixture to a blender or food processor.
- Add pumpkin puree and vegetable broth. Blend until smooth — about 30 to 60 seconds.
- Return to the skillet and warm through. Taste, then season with salt and pepper.
That’s it. Rich, creamy sauce in under 20 minutes.
Pro Tips for Best Results
- Let the onions really caramelize. That step adds so much depth.
- Want a thinner sauce? Add an extra splash of broth.
- If your sauce feels too thick after blending, stir in warm broth a little at a time.
- Best pastas to pair? I love this with whole wheat rigatoni or chickpea penne. The sauce clings beautifully.
Storage & Freezing Tips
This sauce makes enough for a full pound (16 oz) of pasta — about 8 servings.
If you’re cooking for fewer people, freeze half. Here’s how:
- Let the sauce cool completely.
- Transfer to airtight containers or freezer bags (label them!).
- Freeze for up to 3 months.
To reheat, thaw in the fridge overnight. Warm in a saucepan over low heat, stirring often. Add a little broth if needed.
In the fridge, leftovers last 3 to 4 days.
Nutrition Highlights
Each serving clocks in at just 37 calories and 2 grams of fat. It’s low in sodium and packed with:
- Vitamin A: Over 4,700 IU per serving
- Potassium: 102mg
- Fiber: 1g
It’s vegan, gluten-free, and free from dairy, eggs, soy, nuts, and shellfish. Truly a feel-good recipe for just about everyone.
Creative Ways to Use This Sauce
Don’t stop at pasta. This pumpkin sauce is crazy versatile:
- Drizzle it over veggie noodles like zucchini or spaghetti squash
- Use it as a lasagna layer with roasted veggies
- Spoon it into a grain bowl with farro, kale, and chickpeas
- Swirl into enchiladas with black beans and corn
Want more fall dinner ideas? Try this Creamy Pumpkin and Sausage Pasta Bake for Cozy Fall Dinners. It’s hearty, flavorful, and just right for cool nights.
Pumpkin Pasta Sauce Recipe Card
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Creamy Pumpkin Pasta Sauce (Easy & Vegan)
- Total Time: 17 minutes
- Yield: 8 servings (sauce for 16 oz pasta)
Description
This creamy pumpkin pasta sauce is quick, cozy, and full of fall flavor. It’s vegan, freezer-friendly, and ready in under 20 minutes — perfect for weeknight dinners or seasonal meal prep.
Ingredients
1 tbsp extra virgin olive oil
1 yellow or sweet onion, diced
1 cup pumpkin puree
1 tsp dried thyme
1 tbsp minced garlic
¾ cup unsalted or low sodium vegetable broth
Salt and pepper to taste
Instructions
1. Heat olive oil in a skillet over medium heat.
2. Add diced onion and sauté for about 9–10 minutes until lightly caramelized.
3. Add minced garlic and thyme; sauté for another 1–2 minutes.
4. Blend the caramelized onions, pumpkin puree, and broth until smooth (30–60 seconds).
5. Season with salt and pepper to taste.
6. Serve over pasta or veggie noodles; also usable in lasagna or autumn-style enchiladas.
Notes
Each serving is a heaping ¼ cup.
Complements both pasta and veggie noodles well.
Great with legume-based or whole wheat pastas.
Versatile: try in autumn lasagna or enchiladas.
Recipe is vegan and free from gluten, dairy, eggs, soy, nuts, and shellfish.
Freezes well for up to 3 months.
- Prep Time: 5 minutes
- Cook Time: 12 minutes
- Category: Dinner, Main Course, Sauce
- Method: Stovetop, Blending
- Cuisine: American
Nutrition
- Serving Size: ¼ cup
- Calories: 37
- Sugar: 2g
- Sodium: 9mg
- Fat: 2g
- Saturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 1g
- Cholesterol: 0mg
More Such Recipes
If you’ve got extra pumpkin on hand, don’t miss these:
- Easy Pumpkin Magic Custard Cake with Layers of Flavor
- Soft Pumpkin Oatmeal Cookies Perfect for Autumn Baking
- Pumpkin Chocolate Chip Muffins You’ll Want Every Morning
FAQs About Pumpkin Pasta Sauce
How do you make pumpkin pasta sauce?
Start by caramelizing onion in olive oil. Add garlic and thyme, then blend with pumpkin puree and broth until smooth. Season with salt and pepper. That’s it!
What does pumpkin pasta sauce taste like?
It’s creamy, savory, and gently sweet. You’ll taste the mellow pumpkin, earthy thyme, and deep flavor from the caramelized onion.
What is pumpkin sauce?
Pumpkin sauce is a blended, savory sauce made with pumpkin puree and seasonings. In this recipe, we use broth, onion, garlic, and thyme for balance.
Can you make pasta with pumpkin?
Yes! Pumpkin pairs wonderfully with pasta. It makes a rich, creamy sauce without any dairy, and it works with both traditional and veggie noodles.
Final Thoughts
This pumpkin pasta sauce is fast, flexible, and full of comfort. Whether you’re cozying up on a chilly night or just want to try something new, this recipe delivers.
If you try it, leave a comment or star rating, I’d love to know how it turns out in your kitchen. And don’t forget to save this one to your Pinterest board or share it with a friend on Facebook.